Tip 1 : Watch for sales on canned and frozen vegetables. Check for low sodium options and stock up on your favorites.

Tip 2 : Five 100% whole-wheat crackers count as 1 oz of whole grains. Use My Plan to see how many ounces of whole grains you need each day.

Tip 3 : Breakfast cereal can be a great way to add fiber to your morning. Just be careful when choosing cereal, many contain added sugars!

Tip 4 : Some dairy products, like whole milk and cheese, contain solid fats, which provide Empty Calories. Choose lower fat versions more often.

Tip 5 : Keep up the good work! Fruits are an important part of your everyday meals and snacks.

Tip 6 : Popcorn is a whole grain! Pop a bag of low-fat or fat-free popcorn for a healthier snack. 3 cups equals 1 oz of grains.

Tip 7 : For hamburger patties, meatloaf, or as an ingredient for casseroles, look for lean or extra-lean ground meat.

Tip 8 : Cream of tomato soup made with fat-free milk is a delicious way to get your vegetables and dairy.

Tip 9 : Vary your veggies by munching on cucumbers, broccoli, or red and green peppers instead of chips when you have a sandwich at lunch.

Tip 10 : People who are lactose intolerant may be able to tolerate some types of yogurt. Experiment with different types including those made from soy.